Have you been feeling exhausted lately? It may not necessarily be due to a lot of physical activity, but to a deficiency of essential nutrients in their diet.
In these cases, the 5A rule can be an excellent option to improve your condition. This method is based on integrating foods with the following characteristics into our diet: anti-inflammatory, antioxidant, antihyperglycemic, antidysbiosis and antitoxic.
If you want to implement this rule, in Welfare ‘El Comercio’, We talked to five experts to explain how to do it.
“The 5A rule seeks to get people to adopt healthy eating habits that will contribute to improving the nutritional status of those who apply it. This method focuses mainly on consuming natural foods. Let us remember that, if we maintain a healthy and varied dietour body will improve, so we will feel more energetic,” said Mag. Gabriela León Cerrón, professor of the Nutrition and Dietetics Program at the Universidad San Ignacio de Loyola (USIL).
The first A: anti-inflammatory
According to Mag. León Cerrón, inflammation is a process that occurs in the body as a defense mechanism, but when it becomes chronic, it affects our health. It should be noted that certain foods promote inflammation, such as refined flours and sugars present in ultra-processed foods.
“Foods that help us reduce inflammation factors are, for example, those that contain healthy fats such as omega 3,” explained the expert.
“This diet is essential to prevent chronic diseases and improve overall health,” added Julia Zumpano, a Cleveland Clinic dietitian. In this regard, the specialist shared the following options that can be included on an anti-inflammatory diet:
- Fish rich in omega-3: Salmon, tuna, mackerel and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties.
- Fresh fruits and vegetables: especially those rich in antioxidants such as berries, spinach and tomatoes.
- Whole grains: oats, brown rice and quinoa.
- Nuts and seeds: walnuts, almonds, chia seeds and flaxseed.
- Extra virgin olive oil: used as a primary source of fat instead of processed oils.
“Chronic inflammation is linked to various diseases such as arthritis, heart disease, type 2 diabetes and certain types of cancer. Reducing inflammation through diet can help mitigate the symptoms of these diseases, improve cardiovascular health and promote general well-being,” Zumpano emphasized.
The second A: antioxidant
“Just like inflammation, oxidation processes occur in our body as part of normal functioning. But if these processes increase, a lot of oxidation occurs, which can lead to diseases such as cancer”explained Mag. León.
Antioxidant foods, such as those containing vitamin C, help reduce oxidative damage caused by free radicals.
If you are looking to incorporate these foods into your diet, Zampano offered the following options:
- Fruit: berries (strawberries, blueberries, raspberries), grapes, oranges and apples.
- Vegetables: spinach, kale, carrots and broccoli.
- Other foods: Green tea, dark chocolate (high in cocoa), nuts and seeds.
“Antioxidants play a crucial role in cellular protection, reducing the risk of heart diseases, neurodegenerative diseases and cancer. They help neutralize free radicals, preventing cell damage and supporting the immune system,” emphasized the Cleveland Clinic dietitian.
We need glucose for our cells to function.
Photo:iStock
The third A: antihyperglycemic
“According to Gabriela León, this diet seeks to reduce blood glucose levels. ‘Through this diet, we seek to reduce blood glucose levels. We need glucose for our cells to function, But excess is what has negative effects on our health., such as diabetes and other metabolic conditions. To avoid these consequences, we must include foods that help us reduce glucose levels,” said the teacher.
The USIL nutritionist stressed that foods with these properties are those that contain high levels of fiber. Along these lines, Julia Zumpano mentioned the following examples:
- Green leafy vegetables: spinach, kale and chard.
- Whole grains: oats, quinoa, barley and brown rice.
- Lean proteins: skinless chicken, fish and legumes.
- Fiber-rich foods: fruits, such as apples and pears, and vegetables, such as broccoli and carrots.
“Maintaining stable blood glucose levels is crucial to preventing sugar spikes and insulin resistance, conditions that can lead to type 2 diabetes. A well-balanced diet that regulates blood glucose can also help maintain constant energy levels.” and prevent long-term complications,” stressed the dietician.
The fourth A: antidysbiosis
According to León Cerrón, dysbiosis is an alteration in the intestinal microbiota that affects intestinal transit.
“It should be added that its effects on the functioning of the body are currently being studied, since it would also have consequences on the functioning of other organs. The antidysbiosis diet is based on reducing consumption of ultra-processed foods promoting the consumption of probiotic and prebiotic options,” said the master in nutrition.
Zumpano explained that this regimen aims to balance the intestinal flora to promote the growth of beneficial bacteria. To achieve this, he emphasized including the following foods in our diet:
- Probiotics: yogurt with live cultures, kefir, sauerkraut, kimchi and miso.
- Prebiotics: foods rich in fiber such as bananas, garlic, onion, asparagus and oats.
“A balanced gut microbiome is crucial for efficient digestion, nutrient absorption, and immune function. Dysbiosis, or microbial imbalance, can contribute to conditions such as irritable bowel syndrome (IBS), inflammatory bowel diseases (IBD), and increase susceptibility to infections. Promoting healthy intestinal flora can improve digestive health and reduce systemic inflammation,” said the Cleveland Clinic expert.
This regimen aims to balance the intestinal flora.
Photo:iStock.
The fifth A: antitoxic
“Today it is known that pesticides are used to grow food and must be kept within certain limits because if they exceed these limits they affect health. Nevertheless, These limits are not being controlled in all places and for this reason this type of diet proposes that foods that have not been in contact with these inputs be consumed and that organic foods be preferred,” explained Mag. León.
The Nutrition and Dietetics professor stressed that this nutritional approach recommends eliminating everything that is not natural and prioritizing fresh and homemade preparations. In this regard, dietician Zumpano provided the following examples:
- Organic fruits and vegetables: to reduce exposure to pesticides and other chemicals.
- Foods rich in fiber: legumes, whole grains, fruits and vegetables that help in the elimination of toxins.
- Water: drink enough water to keep your kidneys and liver functioning optimally.
- Foods with detoxifying properties: broccoli, kale, lemons and beets.
“Reducing toxins in the body improves liver and kidney function, promotes healthier skin, and can help prevent chronic diseases related to toxin exposure, such as certain types of cancer and liver disease. Maintaining a clean, nutrient-rich diet supports the body’s natural detoxification processes and improves overall health,” Zumpano said.
How to start eating healthy to increase energy?
The 5A rule is very useful to increase energy and adopt a healthier diet. However, it should be part of a comprehensive plan with realistic goals. Julia Zumpano suggested following these steps to get started:
- Evaluation and planning: Start by evaluating your current diet and plan gradual changes. Identify the processed and sugary foods you need to reduce and focus on incorporating more whole, natural foods.
- Education and support: Educate yourself about nutrition through reliable sources and consider consulting a dietitian or nutritionist for personalized guidance.
- Key foods: Start including more fresh fruits and vegetables, whole grains, lean proteins, and healthy fats in your daily meals. Examples include salads with a variety of vegetables, grilled fish, and oatmeal with fruits and nuts.
- Hydration: Make sure you drink enough water throughout the day to stay hydrated and promote digestion and elimination of toxins.
- Physical activity: Complement your new diet with regular physical activity, such as walking, swimming or yoga, to improve your energy and overall well-being.
“We must keep in mind that this 5A rule will allow us to maintain practices to improve our diet and eat healthily, but let us not forget that all extremes are not suitable. Therefore, these guidelines are healthy and if we want to follow a particular diet we should go to a nutritionist,” concluded Mag. Gabriela León Cerrón.
Isabella Escate Juice / El Comercio Peru.
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*This content was made with the assistance of artificial intelligence, based on information from El Comercio Perú, and was reviewed by the journalist and an editor.
